Evolve Well

12/10/2026

11/10/2026

Day 4 of facing my fear of speaking on camera in public.

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I’m Tom, founder of Evolve Well. I’m a CHEK Practitioner who helps people fix chronic pain that traditional methods couldn’t.

I’ve worked with 60+ clients, many of whom spent years and thousands of dollars on treatment before they found me. 95% of them got back to enjoying life pain-free.

I find the root cause and imbalance driving your pain with a posture & lifestyle assessment, then build a corrective exercise and holistic health plan around it, so you stop managing symptoms and start resolving them.

If you’re sick of living with pain, hit follow to see more of my content.

11/10/2026

Your body runs on light, and sunset is one of its biggest cues.

Light-sensitive cells in your retina respond most to the blue-rich light from screens, and they tell your brain’s master clock it’s still daytime.

That holds back melatonin, the repair hormone released in darkness that signals night, and it keeps cortisol higher than it should be at that hour.

Your clock shifts later, and you fall asleep later and sleep lighter.

At sunset, light dims and turns warmer, and your brain reads that as the cue to wind down.

Tomorrow, check your sunset time and step outside 10 minutes before it, phone left inside.

Send this to someone who never switches off.

11/10/2026

This is not to fear monger. It’s to spread awareness around these topics. We are getting bombarded from ALL angles now.

Knowing is one thing. Making conscious decisions around our daily habits and choices is another. You don’t have to be perfect, you just need to actually give a s**t about things you consume in your mind & body and question the narrative that’s made us sicker than ever.

10/10/2026

It’s definitely getting easier to record in public! And I’m starting to want to do it more because it’s a challenge I can do anywhere. Try it yourself 🤝

10/10/2026

Most people buy collagen and stop there, which is only half the job. Collagen powder isn’t collagen in your body, it’s raw material, and the rebuild into tendon, ligament and skin runs on vitamin C. No vitamin C, and you’re paying for bricks with no foreman on site. Kiwi, capsicum, oranges or strawberries with your scoop sorts it as well as a high quality vitamin C powder.

Take both 30 to 60 minutes before you train. Every session breaks tissue down, and having collagen and vitamin C on board helps rebuild faster.

Send this to someone taking collagen wondering why it’s not working 🤝

09/10/2026

Your head weighs about 4-6kg. That’s a bowling ball sitting on top of your neck all day.

Every inch it drifts forward, your neck muscles have to work harder to hold it up. Add years of desk time, phone scrolling and a body that never learned to cope with that load, and eventually something gives.

Releasing the suboccipitals with a myofascial ball at the base of the skull, stretching the front neck muscles (SCM’s are short in forward head) and then activating the muscles that hold your head in good position with this isometric wall lean will improve your forward head.

Save this to come back to or send to someone with tech neck!

09/10/2026

Just sharing what is working for me 🫡

08/10/2026

DM me the word NOW and let’s get started.

Don’t know if I’ll ever do this again so if you’ve been on the fence the time is now 🤝